Introduction
Surya Namaskar is a very ancient form of yoga which is traditionally done in the morning. Surya Namaskar is done first thing in the morning on an empty stomach.
Ancient sages recommended the practice of Surya Namaskar, because regular practice of this technique enlarges the solar plexus ( located behind the navel, the central point of the human body, also known as the second brain), which Enhances one's creativity and innate abilities.
Benefits of Surya Namaskar
- It gives easy lubrication and increases blood supply to the joints. Stretches and strengthens the entire body.
- Improves efficiency of internal organs.
- Helps to detox the body.
- Stimulates pingala/surya nadi which increases energy and stimulates digestion.
- Increases prana in the body and helps to remove blockages of energy.
- Useful for weight loss when exercised as an exercise.
- Helps to balance the endocrine system.
- Beej Mantra makes the heart strong.
- The special yoga of breathing makes the lungs strong.
How to do surya namaskar
1. Mountain Pose with
Hands in Prayer
Distribute your weight equally on both feet.
Establish a slow, steady rhythm to your breath.
Find your centre.
2. Do Tadasana
Next, inhale and extend
your arms to the side and do Tadasana.
3. Do Uttanasana
As you exhale, pull your stomach in and twist it down.
Keep your feet firmly.
4. Ardha Uttanasana – Half
Standing Forward Bend
Inhale and lengthen your spine forward in Ardha
Uttanasana (Half Standing Forward Bend).
In this pose, the spine is
bent, and the fingers can remain on the floor or extend to the shin
In this pose, the spine is bent, and the fingers can remain on the floor or extend to the shin
5. Back Return to Uttanasana - Standing Forward Bend
Exhale, hollow out your belly and bend back into Uttanasana (Standing Forward Bend).
6. Plank Pose
On your next exhalation, step or lightly step your feet
back behind you into plank pose.
Your wrists should be flat on the floor,
shoulder-distance apart, and your feet hip-distance apart.
Take a full breath while lengthening through your spine.
7. Chaturanga Dandasana - Four-Limited Staff Pose
Exhale and keep your legs straight in Chaturanga
Dandasana (Four-Limbed Staff Pose) and push your heels back or bring your knees
to the ground.
Build heat in the center of your body as you hold this challenging pose.
Upward-Facing Dog
Inhale and carve that energy out of your heart by carving your chest into Urdhva Mukha Muvana Savpward facing dog).
Pull your shoulders back and open your collarbones.
Engage your legs but relax your gluteal muscles.
9. Adho Mukha Svanasana - Downward-Facing Dog
Penetrate and roll on toes, Coming
into Adho Mukha Svanasana ( Downward-Facing
Dog Pose).
Lean down through your arms and legs, lengthening your
spine.
Stay here for several breaths.
10. Ashwa Pradirashasan
Extend the left leg forward while exhaling in Ashwa
Sanchaanasana . If you struggle to bring
your leg forward smoothly and completely, lower your knees to the floor, step
forward between the hands, then lower the back knee into Asva
Sanchaanasana . Straighten it.
11. Mountain Pose
Exhale and return to Tadasana, your home base.
Stay here for a few breaths, feeling the energy move through your body, or continue on to your next salute.
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